Stay Active and Injury-Free This Summer! Tips for Your Favorite Activities Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health! But sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe. Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference. Before You Go: Warm Up Your Body Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt. For Running & Hiking: Start with 5-10 minutes of light cardio, like brisk walking or jogging in place. Try some dynamic stretches - these are stretches where you move: Leg Swings : Hold onto something stable and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg. Arm Circles: Make big circles with your arms forward (10 times) and then backward (10 times). Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10-12 lunges. For Swimming: Begin with a few minutes of easy swimming at a slow pace. Do some gentle arm and leg movements in the water or on the pool deck: Arm Swings: Similar to above, swing your arms forward and backward. Shoulder Rolls: Roll your shoulders up, back, and down (10 times). Smart Moves to Avoid Common Injuries Each activity has its own set of common issues. Here’s how to protect yourself: Running: Common Issues: Runner's knee, shin splints, and ankle sprains. Stay Safe: Wear good running shoes that fit well and replace them when they wear out. Increase your running distance and speed slowly. Don't do too much, too soon. Run on softer surfaces when possible. Hiking: Common Issues: Ankle sprains, blisters, and knee pain. Stay Safe: Wear sturdy hiking shoes or boots with good ankle support. Use hiking poles, especially on uneven ground, to help with balance. Pay attention to the trail and where you are stepping. Drink plenty of water, especially on hot days. Swimming: Common Issues: Swimmer's shoulder and neck pain. Stay Safe: Focus on good swimming form. If you’re unsure, a lesson could help. Don’t overdo it with training equipment like hand paddles too soon. Listen to your body. If your shoulder or neck hurts, take a break. After Your Activity: Cool Down and Recover Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness. Cool Down (All Activities): Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or do some very easy swimming. Recovery Tips: Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest. Hydrate: Drink water to replace fluids you lost while sweating. Eat Well: Have a balanced snack or meal with some protein and carbohydrates to help your muscles recover. Rest: Make sure you get enough sleep. This is when your body does a lot of its repair work. Listen to Your Body: If something feels wrong or you have pain that doesn't go away, don't ignore it. Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact us to learn more.  References: Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/ https://meridian.allenpress.com/jcep/article/10/3/106/470461/Effects-of-Stretching-on-Injury-Risk-Reduction-and https://www.sciencedirect.com/science/article/pii/S2095254620301526 Articles and Content: https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-help-with-both-plus-tips-athletes https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sports-physical-therapy https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-before-running?srsltid=AfmBOor2krvZPVIXshxbpaWYA-pRHncP4NUfKooGF4wy_8LYmW9cXB3x https://www.healthline.com/health/muscle-recovery

Dry Needling: Targeted Pain Relief for Active Adults Active adults understand the importance of maintaining musculoskeletal health. Whether it's recovering from a weekend hike or managing chronic pain, finding effective treatments is crucial. Dry needling is a technique increasingly used by physical therapists to address various pain conditions. What is Dry Needling? Dry needling involves inserting thin, monofilament needles into muscles, ligaments, tendons, fascia, and other soft tissues to target myofascial trigger points (MTrPs). These trigger points are tight, knotted areas in muscles that can cause pain, restrict movement, and lead to various discomforts. Unlike injections, dry needling doesn't introduce any medication. It works by stimulating specific reactions within the targeted tissue. How Does Dry Needling Work? The goal is to elicit a local twitch response, an involuntary muscle contraction, which helps release tension and reduce pain. Palpation: The therapist carefully locates trigger points by feeling for taut muscle bands. Needle Insertion: A sterile needle is inserted into the trigger point. Stimulation: The needle may be moved or manipulated to evoke a twitch response. Electrical Dry Needling: Some therapists use electrical stimulation through the needles to enhance the therapeutic effect. Conditions Treated with Dry Needling: Dry needling is used for a variety of neuromusculoskeletal conditions, including: Myofascial pain syndrome Muscle tension and pain Scar tissue pain Neck and shoulder pain Low back pain Knee pain Temporomandibular joint (TMJ) pain Plantar heel pain Pain after total knee arthroplasty Chronic regional pain syndrome Greater trochanter pain syndrome Benefits for Active Adults: Pain reduction Improved muscle function and range of motion Decreased muscle tension Faster return to activity What to Expect During a Session: The therapist will palpate to identify trigger points. The skin is cleansed. Needles are inserted and manipulated. You may experience muscle twitching or soreness. Risks and Precautions: Dry needling is generally safe when performed by a trained professional. However, potential risks include: Bruising and bleeding Soreness after treatment Infection (rare) Nerve damage (rare) Pneumothorax (rare, in chest region) Contraindications: Dry needling is not recommended for individuals with: Needle phobia Bleeding disorders or anticoagulant use Active infections Pregnancy (relative) The Importance of Qualified Practitioners: Dry needling should only be performed by trained medical professionals who have received specialized training. Proper training ensures safe and effective treatment. Research Findings: Studies indicate dry needling is effective for reducing pain and improving function in various musculoskeletal conditions. It is often combined with other physical therapy techniques for optimal results. Evidence supports its use in treating low back pain, neck pain, and TMJ pain. There are mixed results when dry needling is compared to traditional physical therapy treatments. Key Takeaways: Dry needling targets trigger points to relieve pain and improve muscle function. It is a safe and effective treatment when performed by a trained medical professional. It is used for a variety of musculoskeletal conditions. It is often combined with other physical therapy techniques. References: Inmaculada Carmen Lara-Palomo, Esther Gil-Martínez, Eduardo Antequera-Soler, Adelaida María Castro-Sánchez, Manuel Fernández-Sánchez, Héctor García-López. Electrical dry needling versus conventional physiotherapy in the treatment of active and latent myofascial trigger points in patients with nonspecific chronic low back pain. Trials. 2022;23(1):1-11. doi:10.1186/s13063-022-06179-y Palmer EBsMs, Snook APMMe. Dry Needling. Richman S DhsMP, ed. CINAHL Rehabilitation Guide. September 2021. Accessed March 7, 2023. https://search.ebscohost.com/login.aspx?direct=true&db=rrc&AN=T709230&site=eds-live Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting any new treatment.

Sleep is essential for our health and well-being. It helps our bodies recover, boosts our mood, and improves our ability to think clearly. Unfortunately, many people struggle with getting enough good-quality sleep. 62% of all Americans experience a sleep problem several nights a week—and it's likely those numbers are low, sleep problems often go under-reported. Physical therapists often see how physical health can impact sleep. Here’s how your PT can help you sleep better, along with some tips for improving your sleep habits. Why Sleep Matters Good sleep is crucial for several reasons: 1. Physical Health: Sleep helps your body heal and repair itself. It supports your immune system, making you less likely to get sick. 2. Mental Clarity: Lack of sleep can lead to trouble concentrating and making decisions. A good night’s sleep helps your brain function at its best. 3. Emotional Well-Being: Sleep affects your mood. Poor sleep can lead to irritability and increased stress, while good sleep promotes a positive outlook. How Physical Therapists Can Help Physical therapists can play a key role in improving your sleep through various strategies: 1. Assessing Physical Pain Many people have trouble sleeping because of pain or discomfort. A PT can help identify the source of your pain, whether it’s from an injury, chronic condition, or poor posture. By developing a plan to address these issues, we can help reduce pain, making it easier for you to sleep. This one also works both ways - not sleeping enough has been shown to make you more sensitive to pain. 2. Promoting Relaxation Techniques Physical therapists can teach you relaxation techniques, like deep breathing, gentle stretching, or progressive muscle relaxation. These methods can help calm your mind and body, making it easier to fall asleep. 3. Creating a Personalized Exercise Plan Regular physical activity can improve sleep quality. A PT can create a tailored exercise program that suits your needs and lifestyle. Gentle exercises, especially those done in the evening, can help you unwind and prepare for sleep. 4. Improving Sleep Environment Your PT can also offer advice on creating a better sleep environment. This includes tips on your mattress, pillows, and bedroom setup to ensure you have a comfortable place to sleep. Tips for Better Sleep In addition to working with your PT, here are a few steps you can take to improve your sleep: ● Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends. ● Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light from screens can interfere with your ability to fall asleep. ● Create a Bedtime Routine: Establish a calming routine before bed, such as reading or taking a warm bath. ● Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep. ● Keep Your Bedroom Dark and Cool: A dark, cool room can help signal to your body that it’s time to sleep. Sleep is vital for our overall health, and physical therapists can help you achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By combining our expertise with your commitment to good sleep habits, you can enjoy the restful nights you deserve. Remember, a good day starts with a good night’s sleep! References Research: 1) Catherine F. Siengsukon, Mayis Al-dughmi, Suzanne Stevens, Sleep Health Promotion: Practical Information for Physical Therapists, Physical Therapy, Volume 97, Issue 8, August 2017, Pages 826–836 a) https://doi.org/10.1093/ptj/pzx057 2) Jo Nijs, Olivier Mairesse, Daniel Neu, Laurence Leysen, Lieven Danneels, Barbara Cagnie, Mira Meeus, Maarten Moens, Kelly Ickmans, Dorien Goubert, Sleep Disturbances in Chronic Pain: Neurobiology, Assessment, and Treatment in Physical Therapist Practice, Physical Therapy, Volume 98, Issue 5, May 2018, Pages 325–335 a) https://doi.org/10.1093/ptj/pzy020 3) A Survey of Physical Therapists' Perception and Attitude About Sleep a) https://www.ingentaconnect.com/content/asahp/jah/2015/00000044/00000001/art00 008 4) Catherine F Siengsukon, Lara A Boyd, Does Sleep Promote Motor Learning? Implications for Physical Rehabilitation, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 370–383 a) https://doi.org/10.2522/ptj.20080310 Articles/Content: 1) PT’s Role in Sleep Education a) https://www.apta.org/news/2017/08/08/from-ptj-pts-should-wake-up-to-their-role-inpromoting-sleep-health  2) Can PT Help You Sleep Better a) https://www.ptprogress.com/sleep-physical-therapy/

Falls are a big deal. They can cause injuries and make it hard to live on your own. They can also make you afraid of falling again. This fear might make you less active, making you weaker and more likely to fall. It's a tough cycle to break. Falls aren't a normal part of aging. Physical therapy can reduce your risk and help you stay independent. Here are five ways your PT can help. Creating a personalized exercise plan Being active helps prevent falls. Your PT will create an exercise plan based on your needs and interests. This should be fun! Consider going on walks, dancing, aquatic exercise, or practicing yoga. Making Your Home Safer Many falls happen at home. Simple changes like removing tripping hazards and using night lights can make a significant difference. Your physical therapist can help you with these and recommend other modifications to make your home safer. Strength and Balance Exercises Strong muscles and good balance are vital to preventing falls. Your PT will show you specific exercises that help with both. Addressing underlying health issues Falls are often the result of multiple factors. Your PT can work with your other doctors to address things like vision problems, heart issues, incontinence, or diabetes that might make you more likely to fall. Help you find community programs Staying active is easier and more fun with others. Your PT can help you find group exercise classes or other programs in your area that will help you stay strong and independent. Take the first step. If you're worried about falling or have already had a fall, don't wait to get help. Talk to your physical therapist. Falling isn't a normal part of getting older. With the right help, you can stay strong, maintain your balance, and keep doing the things you love. Physical therapy is a great way to ensure that you stay on your feet and remain active and independent. Take that first step towards better balance and a more active life. Your future self will thank you! References 1. Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2. a. https://pubmed.ncbi.nlm.nih.gov/23860265/ 2. Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. a. https://pubmed.ncbi.nlm.nih.gov/28925664/ 3. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013. a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.asp x?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFaD2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8 4. Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265 5. Reducing the Risk of Falling and Injuries From Falls: Research on the Value of Physical Therapy a. apta-handout-falls-research.pdf 6. Physical Therapy Guide to Falls a. https://www.choosept.com/guide/physical-therapy-guide-falls 7. Fall Prevention Starts with a Conversation a. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers 8. Balance and Falls  a. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

80% of Americans Fall Short on Exercise: Physical Therapists Offer Solutions Despite overwhelming evidence of its health benefits, a staggering 80% of Americans fail to meet recommended physical activity levels, according to the Department of Health. This lack of movement is linked to a rise in chronic diseases, impacting millions nationwide. Exercise is a powerful tool for preventing and managing a wide range of health problems, from heart disease and diabetes to depression and sleep disorders. The current physical activity guidelines recommend: ● Preschoolers (3-5): At least 3 hours of daily physical activity. ● Children & Adolescents (6-17): At least 60 minutes of daily activity. ● Adults: 150 minutes of moderate-intensity aerobic activity weekly, plus muscle strengthening activities on two or more days. ● Older Adults (65+): Same as adults, with additional balance training exercises. Physical Therapists: Your Partners in Movement Physical therapists are highly qualified healthcare professionals with extensive training in anatomy, physiology, and movement science. They can be invaluable partners in helping people achieve their fitness goals, especially those who: ● Are you recovering from an injury or surgery? ● Experience pain or limitations affecting movement. ● Have a chronic condition impacting fitness, like arthritis. ● Need help improving balance or preventing falls. ● Desire a personalized program addressing specific weaknesses or imbalances. PTs can work with your doctor to create a safe and effective exercise plan. They can also help prevent injuries, improve form, and motivate you toward better health. To prioritize your health and take a step towards being more active, call your physical therapist to create a personalized exercise plan that fits your needs and current fitness level.  References 1) Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence, Physiotherapy Theory and Practice, 25:5-6, 424-441, a. DOI: 10.1080/09593980902835344 2) The physical therapist’s role in physical activity promotion. British Journal of Sports Medicine 2009;43:99-101. a. https://bjsm.bmj.com/content/43/2/99.citation-tools 3) Improving Adherence to Exercise: Do People With Knee Osteoarthritis and Physical Therapists Agree on the Behavioral Approaches Likely to Succeed?. a. Arthritis Care Res, 70: 388-397. https://doi.org/10.1002/acr.23297 4) Periodization and physical therapy: Bridging the gap between training and rehabilitation a. https://www.sciencedirect.com/science/article/abs/pii/S1466853X1500067X Articles/Content: 1) Physical Activity Improves Your Health and Quality of Life a. https://www.choosept.com/video/physical-activity-improves-health-quality-life 2) Home Exercise From a Physical Therapist a. https://www.choosept.com/video/home-exercises-floor-mat 3) Tips to Avoid Overtraining a. https://www.choosept.com/health-tips/tips-avoid-overtraining-injuries

For gym-goers battling chronic pain, navigating the world of physical therapy treatments can be confusing. Two modalities often mentioned are ultrasound therapy and focused extracorporeal shockwave therapy (ESWT). While both utilize soundwaves, they differ significantly in their approach and effectiveness. This blog post aims to demystify these treatments, empowering you to make informed decisions regarding your pain management. Ultrasound Therapy: Gentle Healer Imagine high-frequency sound waves gently penetrating your tissues, promoting healing and pain relief. That's the essence of ultrasound therapy. It works by increasing blood flow, relaxing muscles, and enhancing cellular processes. This non-invasive method is suitable for various conditions, including: Tendinitis Bursitis Osteoarthritis Muscle strains Treatment sessions are typically short (5-10 minutes) and involve applying gel to the targeted area while the therapist glides the ultrasound head in circular motions. Depending on your condition, multiple sessions might be required. Focused ESWT: Targeting Pain at Its Source Think of focused ESWT as a more aggressive cousin of ultrasound. It uses high-energy sound waves precisely directed at the affected area. These "shockwaves" stimulate the body's natural healing response by: Increasing blood flow Breaking down calcium deposits Releasing growth factors Reducing pain-causing substances The result? Potentially accelerated healing and significant pain reduction. Treatment sessions are also shorter (3-8 minutes) but require multiple spaced-out sessions depending on the severity of your condition. Key Differences for Informed Choices Here's a breakdown of the key differences to help you understand which option might be better suited for you: Feature Ultrasound Therapy Focused ESWT (Shockwave Therapy) Mechanism High-frequency sound waves High-energy, focused sound waves Application Gentle heating and stimulation Creates microtrauma for healing Benefits Increased blood flow, pain relief, improved mobility Faster healing, reduced pain, tissue regeneration Limitations Less effective for chronic pain May cause temporary discomfort Session Duration 5-10 minutes 3-8 minutes Treatment Frequency Multiple sessions may be needed Multiple spaced-out sessions needed Effectiveness Effective for acute and some chronic pain Highly effective for chronic pain (up to 95% improvement) Both ultrasound therapy and ESWT offer non-invasive options for managing chronic pain. While ultrasound offers gentle relief, ESWT provides a more targeted approach for faster, longer-lasting results. Ultimately, consulting a healthcare professional is crucial to determine the most appropriate therapy for your specific needs. Disclaimer: This blog post provides general information only. It's not a substitute for professional medical advice. Always consult with a qualified healthcare professional for personalized treatment plans. REFERENCES A Deeper Look into StemWave® by Dr. Allen Manison, DC, DACBSP, CSCS, CCEP. (n.d.). StemWave. https://www.stemwave.com/a-deeper-look-into-stemwave/ Overcoming Chronic Pain with StemWave. (n.d.). MVMT Health. https://www.mvmt.health/overcoming-chronic-pain-with-stemwave/ StemWave Therapy for Knee Osteoarthritis. (n.d.). MVMT Health. https://www.mvmt.health/stemwave-therapy-for-knee-osteoarthritis/

Cortisone Shots vs. Alternatives: A Gym-Goer's Guide to Joint Pain Relief Joint pain can be a significant obstacle for gym enthusiasts, hindering workouts and overall fitness goals. When faced with persistent discomfort, many turn to cortisone shots as a quick fix. While these injections can provide temporary relief, it's essential to understand the potential risks and explore alternative treatment options. Understanding Cortisone Shots Cortisone, a synthetic steroid, is designed to mimic the body's natural anti-inflammatory hormone, cortisol. When injected into a painful joint, it reduces swelling and pain. While effective in the short term, excessive or repeated use can lead to complications, such as: Weakened tissues: Cortisone can thin the cartilage and tendons, increasing the risk of injury. Increased infection risk: Repeated injections can elevate the chance of infection at the injection site. Bone loss: Long-term use may contribute to bone density reduction. Blood sugar spikes: This can be particularly problematic for individuals with diabetes. Exploring Alternatives to Cortisone Shots Fortunately, several effective alternatives to cortisone shots can help gym-goers manage joint pain without the associated risks. Physical Therapy: A cornerstone of joint pain management, physical therapy focuses on strengthening the muscles surrounding the affected joint, improving flexibility, and reducing inflammation. Tailored exercises and modalities can help restore function and prevent future injuries. Platelet-Rich Plasma (PRP) Therapy: This innovative treatment involves injecting a concentrated solution of your own platelets into the damaged area. Platelets contain growth factors that stimulate healing and reduce inflammation. Shockwave Therapy: Utilizing acoustic waves, shockwave therapy is a non-invasive treatment that promotes blood flow, reduces inflammation, and stimulates tissue repair. It is particularly effective for chronic conditions such as tendonitis and plantar fasciitis. Prioritizing Long-Term Joint Health While cortisone shots may offer temporary relief, it's crucial to focus on long-term joint health through preventive measures and alternative treatments. By incorporating strength training, proper form, and adequate rest into your fitness routine, you can reduce the risk of joint injuries and maintain optimal performance. If you're struggling with persistent joint pain, consult with a physical therapist or other medical provider to discuss your treatment options. They can help determine the best approach for your specific condition and goals. Remember, prioritizing your joint health is essential for a fulfilling and injury-free fitness journey. By understanding the limitations of cortisone shots and exploring effective alternatives, gym-goers can make informed decisions about their joint pain management and achieve their fitness aspirations without compromising long-term health.

What is Cubital Tunnel Syndrome?  Cubital tunnel syndrome (CTS) is a common condition that causes numbness, tingling, and weakness in the hand, particularly the ring and pinky fingers. It arises from compression of the ulnar nerve, which travels through a narrow passageway (cubital tunnel) located behind the elbow. What Causes Cubital Tunnel Syndrome in Gym Goers? Several factors can contribute to CTS in gym enthusiasts. Repetitive motions that involve frequent elbow bending, such as weightlifting exercises (bench press, curls), can irritate and inflame the tissues surrounding the ulnar nerve. Additionally, leaning on your elbows for extended periods puts stress on the nerve, potentially leading to CTS. Symptoms of Cubital Tunnel Syndrome Gym goers with CTS may experience the following: Numbness and tingling in the ring and pinky fingers, often radiating to the forearm Weakness or clumsiness in the hand, making it difficult to grip objects Pain or aching in the elbow, especially when bending or straightening the arm A sensation of the pinky finger being stuck or catching Preventing Cubital Tunnel Syndrome Maintain proper form during exercises: Ensure you use proper form during weightlifting exercises to minimize stress on the elbows. A certified personal trainer can guide you on proper technique. Take breaks and avoid prolonged elbow flexion: Avoid leaning on your elbows for extended periods, and incorporate breaks into your workout routine to allow your elbows to rest. Stretch regularly: Regularly stretching the forearm muscles can help improve flexibility and reduce pressure on the ulnar nerve. Maintain good posture: Practice good posture throughout the day, including while exercising, to prevent undue strain on the elbows. Treatment Options for Cubital Tunnel Syndrome If you suspect CTS, it's crucial to consult a physical therapist or doctor for proper diagnosis and treatment. Treatment options may include: Rest: Reducing activities that aggravate the condition is essential for promoting healing. Splinting: Wearing a splint at night can help keep the elbow in a neutral position and prevent further nerve compression. Physical therapy: A physical therapist can design a personalized exercise program to improve flexibility, strengthen the forearm muscles, and reduce inflammation. Anti-inflammatory medication: Over-the-counter pain relievers can help manage pain and inflammation. Surgery: In severe cases, surgery may be necessary to create more space for the ulnar nerve. Cubital tunnel syndrome can be a frustrating condition for gym goers. However, by being aware of the risk factors, practicing preventive measures, and seeking timely treatment, you can maintain optimal elbow health and continue your fitness journey without limitations. Additional Tips Warm up before your workouts: Perform dynamic stretches to warm up your elbow joints before engaging in weightlifting exercises. Listen to your body: Pay attention to any pain or discomfort in your elbows and adjust your workout routine accordingly. Don't ignore symptoms: If you experience persistent numbness, tingling, or weakness in your hand, consult a healthcare professional for prompt diagnosis and treatment. By following these tips and recommendations, you can effectively prevent and manage cubital tunnel syndrome, ensuring a safe and enjoyable gym experience. REFERENCE 1. www.hopkinsmedicine.org/health/conditions-and-diseases/cubital-tunnel-syndrome

As gym goers, we all strive to achieve our fitness goals. Whether you're looking to build muscle, lose weight, or improve your overall health, proper nutrition is essential. This article will discuss the importance of consuming enough energy, specifically focusing on the negative effects of low energy availability (LEA) on muscle protein synthesis and overall health. What is Low Energy Availability (LEA)? LEA is a condition where an athlete or individual does not consume enough calories to meet their body's energy demands. This can be caused by both under-eating and over-exercising. The Impact of LEA on Muscle Protein Synthesis Muscle protein synthesis (MPS) is the process by which your body builds muscle. A key finding of this study is that LEA reduces MPS compared to optimal energy availability (OEA). In other words, when you don't consume enough calories, your body breaks down muscle tissue for energy instead of building new muscle. Other Negative Effects of LEA LEA can also lead to a number of other negative health consequences, including: Decreased bone density Impaired immune function Increased risk of injuries Menstrual irregularities in females How Much Energy Do You Need? The amount of energy you need will vary depending on your individual factors such as age, sex, activity level, and body composition. However, a general recommendation for athletes is to consume 30-50 calories per kilogram of body weight per day. Tips for Consuming Enough Energy Focus on whole, unprocessed foods: These foods are packed with nutrients that your body needs to function properly. Eat regular meals and snacks throughout the day: Aim for 3 meals and 2-3 snacks per day. Include all macronutrients in your diet: Macronutrients include carbohydrates, protein, and fat. All three are essential for muscle growth and overall health. Track your calorie intake: There are many apps and websites that can help you track your calorie intake. This can be a helpful tool to ensure you're consuming enough energy. Conclusion Proper nutrition is essential for achieving your fitness goals. By consuming enough energy, you can optimize muscle protein synthesis, improve your overall health, and perform your best in the gym. If you're unsure about how much energy you need, consult with a registered dietitian or sports nutritionist. Reference Mikkel Oxfeldt, Phillips, S. M., Ole Emil Andersen, Frank Ted Johansen, Maj Bangshaab, Jeyanthini Risikesan, McKendry, J., Anna Katarina Melin, & Hansen, M. (2023). Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females. https://doi.org/10.1113/jp284967